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Dinner | Fish

Pan-fried monkfish with wild garlic and fennel

Empower the antioxidant activity of vitamins C and E with this classic dish

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Pan-fried monkfish with wild garlic and fennel recipe
Serves:
4
Preparation:
20 Mins
Cooking:
30 Mins
High FODMAP:
Yes
Allergens:
Milk, Lactose, Fish
Check Your Own Recipe

What are the health benefits of Pan-fried monkfish with wild garlic and fennel?

Empower the antioxidant activity of vitamins C and E with this classic dish

 

Ingredients

Method

Ingredients

100g/3½oz unsalted butter nutritional information
100g/3½oz unsalted butter
450g/1lb fennel bulb, thinly sliced nutritional information
450g/1lb fennel bulb, thinly sliced
15g/½oz sprigs wild fennel leaves nutritional information
15g/½oz sprigs wild fennel leaves
600ml/20fl oz fish stock nutritional information
600ml/20fl oz fish stock
8 cloves of garlic sliced nutritional information
8 cloves of garlic sliced
20g wild garlic leaves nutritional information
20g wild garlic leaves
12ml/2 tsp lemon juice nutritional information
12ml/2 tsp lemon juice
4 x 225g/8oz pieces prepared monkfish fillet nutritional information
4 x 225g/8oz pieces prepared monkfish fillet
Salt and pepper to taste nutritional information
Salt and pepper to taste
More about these ingredients

Method

Simply follow our simply laid out recipe:

1) Heat half the butter in a large frying pan and add the garlic and fennel slices, fry until lightly browned.
2) Add the monkfish and cook for 6 minutes turning once.
3) Add the fish stock and bring to a simmer, cook for 4 minutes.
4) Remove the fish and place it on a covered plate and keep warm.
5) Add the remaining butter to the pan with the lemon juice, wild garlic and wild fennel herb. Bring to a boil and reduce to a rich sauce. Season well.
6) Slice each monkfish piece and serve with the sauce spooned over. 

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